Training am 18.12.18

17. Dec 2018 by crossfitstraubing in WOD 843

Warm up:
3 Runden
30s Plankhold
30s kettlebellswing american easy weight
30s Air squats
30s rest

Strength:
Build to a heavy set of 5 weighted chinups
then
4x unbroken chinups (bitte verwendet bänder so das ihr 8+ schafft)
rest 90sec

warm up for nancy
2 rounds
200m run
5 power snatch
10 overheadsquat mit leerer stange

WOD1
“Nancy” Benchmark Girl TC:17Min
5 Rounds for Time
400m Run
15 OHS @42,5kg/30kg

@20:00MIN

WOD 2
E3MOMx3
As fast as possible
16 Burpee Box jumps if possible on box 70cm/60cm

Accessory
3 Runden
30 Hollow Rocks
20 V-ups
10 Kipping swings an der Stange
Rest 90sec